June 18, 2023
June 14, 2023June 20, 2023
June 16, 2023Fitness – Mon, Jun 19
Warm-Up
Warm-Up
1 SET
:30 Arms Only Row into :30 Full Body Row
12 Crunches
10 Hand Over Hand Ring Rows
5/5 Split Squats
Into…
1 SET
:30 Legs Only Row into :30 Full Body Row
12 Straight Leg Sit-Ups
10 Barbell Up & Overs
10 Barbell Alt. Reverse Lunges
Into…
1 SET
1:00 Full Body Row
12 Sit-Ups
10 Scap Pull-ups
10 Barbell Alt. Forward Lunges
Workout – Performance
Metcon (Time)
8 ROUNDS FOR TIME
20/15 Cal Row
20 Sit-Ups*
10 Alt. Back Rack Lunges (135/95)
1 Rope Climb
*GHDSU or Weighted Optional.
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
Metcon (Time)
8 ROUNDS FOR TIME
15/12 Cal Row
15 Sit-Ups*
10 Alt. Back Rack Lunges (95/65)
5 Knee to Elbow
*Weighted Optional.
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down
2-3 SETS FOR QUALITY
:30 Wall Overhead Stretch
10/10 Wrist Circles
:30 Cobra Stretch
-Rest as Needed b/t Sets-
(No Measure)